Lonsdale Pro Bar 30 Review

Lonsdale Pro Bar 30

30 grams of protein! As you can see in the pictures above, the ratios are pretty good. However I am a bit dubious about the ingredient list, as there are certain hydrogenated oils and other fats and sugars which are only there to enhance the taste.

Overall these are pretty harmless bars. If the protein is good quality, then there is nothing wrong with using them occasionally for your lunch if like me you are always on the move. Nothing beats real food though!

I bought these from Sports Direct which is a popular chain sports store in the UK. They cost £1.50 but I have found them on sale before for £1 or less.

Flavours I have tried include Chocolate Fudge, Mint Chocolate and Strawberries and Cream. They are all pretty nice, due to the levels of fat and other ingredients mentioned ealier. The texture is a bit like eating a chewy, slightly chalky toffee bar (UK readers, imagine a thick Chomp bar).

I'd say go for it, but with this being a vegetarian based blog, be wary of the ingredients, as the packet warns it may contain gluten and nuts, so who knows what else may be derived in the process (one amazon review claims it contains gelatine).

Enjoy!

Lose Weight For Summer

Losing weight is simple. There are millions of websites, blogs, weight loss groups, gyms, personal trainers, and corporations (read: Weight Watchers) that over complicate things.

There are two main factors which will aid in weight loss:

Move More

Eat Less

.....and thats essentially it. Generally, if you eat 2000 kCal a day, and you move around enough so that you expend 2,500 kCal every day, you will be at what is known as a calorie deficit. Through the space of a week, you will have burned off 3,500 kCal, and that is nearly the same amount of calories as one pound of bodyfat.

There are many ways of keeping a tab on how many calories you are burning. Apps such as Myfitnesspal, my favourite, can help a lot. Try tracking everything you eat for a few days (and i mean everything). You will be surprised how wrong you may be with your estimations beforehand.

Track Your Calories













Track Your Weight Regularly

Dont worry about supplements for now. Thermogenic Fat Burners for example may have their place, but can vary in their effectiveness and some people can be very sensitive to stimulants.

You Are What You Eat!

You might be able to get all of your daily calories from chocolate, but you will be badly malnourished and feel terrible. If you eat nothing but chocolate, which for instance may be 30% fat, 60% Carbs (refined sugar) and 10% Protein, then how do you expect your body to drop to under 10% fat so you can see your abs? In this case, a calorie is not equal to any other calorie.

If you want to lose weight as a bodybuilder, you are going to lose some muscle size. Deal with it. In order to minimise this loss, keep your protein level high. The reason for this is when your body starts to break down for fuel, you will still have enough protein passing through your system to replace whatever mass gets used up (a very basic overview).

Cutting out a Macronutrient

It works, but its probably not worth it. Once you come off the diet and eat carbs again for example, your body will adjust and you might find yourself back to square one. Good for competitors & models who have to hit a deadline, not so good for longeivity and good health.

Be Smart, Eat Sensible, Train Hard.

 

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Quinoa Stuffed Peppers

Ingredients:
40 Quinoa
1 Banana
1 Red Bell Pepper
1 Can Mushy Peas (300g)



Cut around the stalk of the pepper, and remove the top. From there you can scoop out the insides, most will come out with the stalk.
Slice one banana into small chunks.
Boil and simmer the quinoa in 250ml water for around 12 minutes. When ready, scoop with a spoon into the hollow pepper. Place on a baking tray and put in a preheated oven for about another 12 minutes.
In the meantime, fry the banana with some low cal spray, and put the mushy peas in the microwave for a couple of minutes.
Hopefully it will all come out at the same time, and be ready to eat!

Video Recipe

I added some extra coleslaw just for the hell of it (not counted in the macros below).

Approximate cooking time: 20 Minutes


Approx 470 Calories
93g Carbs
29g Protein
4g Fat

Protein Dessert Wrap

Ingredients:

1 Mission Deli Wrap (i used regular, wholemeal would be better)

1 Scoop Chocolate Whey Protein

1 Egg (Whole)

10g Chocolate Philadelphia Cheese Spread

Crack the egg into a microwavable bowl, and add in the 1 scoop of whey protein. This doesnt have to be chocolate, I have made it with vanilla before, but i prefer this version! Using a fork, mix it all together until you have a smooth batter.

Put this batter into the microwave on full power for about 50 seconds.

In the meantime, take the wrap and down the middle, spread in the chocolate cheese. I used Philadelphia for this, as it was what I had available at the time. However, Nutella or something similar would do the job. Its not ideal, with the high processed crap content, so if you can find a sugar free or low fat version that would be perfect.

Take out the egg and protein batter, which will now look like a small cake. cut this in half, and place along the chocolate spread so that you can roll the wrap closed as you usually would.

Wrap it all up, and place on a microwavable plate, then blast in the microwave for about 20 seconds more, just so you can melt the chocolate without making the wrap too soggy.

Take it out, cut it in half and enjoy!!


(Video to come soon!)

Approx 440 Calories
37 Carbs
31 Protein
16 Fat

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Choc & Raisin Cookie Cake!

 

Ingredients:

2 Scoops Chocolate Whey Protein

1.5 Scoops Oats

1 Egg

Small dash of Semi Skimmed Milk

Handful of Raisins

First add a scoop of whey and a scoop of oats into a mixing bowl. Crack open the egg and add that to the mix.

Give this a gentle stir to get it going, then add a small amount of milk. You want it like a batter, quite thick in texture.

Add in the 2nd scoop of protein and another half scoop of oats, this will thicken the mixture further so you will need to judge for yourself how much milk to add in.

Add the raisins, just a small handfull will do, and mix that in fully.

Scoop the mixture out onto a backing tray, and try and shape it into a square or rectangle, this makes it easier to cut into chunks later.

Stick it in the oven for around 5-7 minutes, the edges will turn a little bit golden and it should be firm throughout.

Take it out and slice into bitesize pieces.

Macros:
Approx 500 cals depending on how much raisins/ extra protein you put in
40 carbs
59 Protein
14 Fat




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First Tofu Challenge

 Ingredients:

Tofu

Red & Orange Peppers

Spring Onion

Paprika

Thyme

Olive Oil

Sweet Potato

Salt

Carrot

Tomato

First, finely chop the peppers, onion, and carrot and tomato and keep them to one side. Meanwhile, take the Sweet Potato and cut it finely into slices, keeping the skin on, before putting into the microwave for about 3 minutes until it is piping hot throughout.

Add some Extra Virgin Olive Oil into a frying pan, then add in the chopped veggies. Sprinkle a pinch of Thyme and a generous helping of Paprika into the mix, and give it a good stir to even it all out.

Leave that mixture to brown in the pan and in the meantime cut the desired amount of Tofu into cubes. Add the tofu after about 5 minutes of frying the veggies.

Continue to cook the mixture then add in your sweet potato, this is already half cooked so we are going to continue to fry the meal for about another 5 minutes until all ingredients are cooked well through and the tofu begins to brown with the paprika.

Add some salt to taste, and serve!

Cooking time: Approximately 15 minutes.


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Cycling Nutrition

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A quick video to show what I usually eat before and during a ride on my bike. On Day 1, we stopped around halfway through for lunch, where I also had coffee and Poached Eggs on Toast. Other than the Oats in the video, the fruit and gels where to keep me going when its not convenient to stop. I also went through 2 full water bottles each day and 1 SIS Fuel Bar each day. No stops on Day 2, so had to resort to the food above for carb sources.

Chocolate Fudge Granola Recipe

Here is my recipe for an incedibly tasty Chocolate Fudge Granola, using just three ingredients. Mix together some natural yoghurt, tropical flavour granola and some whey protein and enjoy the chocolatey goodness.

Macros:
415 Calories
43 Carbs
34 Protein
11 Fat




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